Alexis

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN SOON! CrossFit Templum – CrossFit Warm-Up 2 sets: :20 Samson stretch/leg 15 PVC overhead squats 15 supermen 15 hollow rocks 15 push-ups 15 ring rows OR 3-10 strict pull-ups – Perform all push-ups, pull-ups, and squats with a controlled descent. Specific Warm Up Prep ea […]

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN SOON! CrossFit Templum – CrossFit Warm-Up AMRAP 6:00: 50-ft bear crawl 10 DB deadlifts 50-ft single-DB overhead walk 10 DB hang muscle cleans Specific Warm-up HANG POWER CLEAN PROGRESSION PUSH JERK PROGRESSION Build-up: 3 sets: 3 deadlifts 3 hang power cleans 3 push jerks Metcon

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN SOON! CrossFit Templum – CrossFit 400m run Stick game Empty Barbell: 10 Wrist Activation 10 Good Mornings 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Jerks Partner WOD (2 Rounds for reps) Team of 2 AMRAP 25 Alt Rounds 5 Deadlifts 135/95

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 3 sets: :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 SOTS press – Rest :10 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5.

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 2 sets: :30 jumping jacks :30 hollow hold :30 push-up + 2 shoulder taps :30 active bar hang :30 box step-ups – Rest :10-:15 between intervals. Specific Warm Up WALL WALK PRACTICE 10 plank shoulder taps, slow 10 feet-elevated shoulder taps, slow 1 wall walk

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 2 sets: 20 jumping jacks 10 med-ball front squats 50-ft med-ball overhead carry 10 med-ball push presses to target 50-ft med-ball overhead carry 10 wall-ball shots Specific Warm-up LOW HANG SQUAT SNATCH Snatch deadlift from just below the knee “Pull the knees back as the

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up Tabata Warm-up: 3 rounds of: :20 on/ :10 off Jumping Jacks Up downs Hollow rocks Push up down dog Specific Warm Up L-SIT HOLD PRACTICE :10 hollow hold Shoulders and legs off the floor at the same time. :10 seated single-leg elevated hold/leg Spread legs

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up AMRAP 4:00: 10 mountain climbers 10 air squats 10 push-ups Specific Warm Up ROWING WARM-UP :30 on/:30 off Keep the chest up and return the arms while the legs are straight. Keep the chest up and hold the end of each stroke for :01. Continue

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Partner Warmup (No Measure) 🔹2 Rounds 10/10 Calf raisers 10/10 Leg swings (Side) 10/10 Leg swings (front and back) 100 Meter run ——– 🔹2 Rounds 5 Push up to pike 5 Slam ball deadlifts 3 Burpee Slam ball ——– 🔹2 Rounds 00:30 Dead hang 10 Scap

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 1 set: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 ring rows (moderate difficulty) 1 set: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 ring rows (hard